The dumbbell biceps curl is one of the most popular and effective exercises for building arm strength and size. It specifically targets the biceps brachii, the muscle on the front of the upper arm that is primarily responsible for elbow flexion. Because it is a pull movement, it also engages supporting muscles in the forearms and shoulders.
How to Do the Dumbbell Biceps Curl
- Starting position: Stand tall with feet shoulder-width apart, holding a dumbbell in each hand with arms fully extended at your sides. Palms should face forward.
- Engage your core: Keep your chest lifted and shoulders back to prevent swinging or arching.
- The curl: Slowly bend your elbows and curl the dumbbells upward toward your shoulders. Keep your elbows close to your torso and avoid moving them forward.
- Peak contraction: Squeeze your biceps at the top of the movement for a brief moment.
- Lowering phase: Slowly lower the dumbbells back down to the starting position with control.
Tip: Avoid using momentum. The slower and more controlled the motion, the more effective the exercise.
Recommended Sets, Reps, and Weight
- Beginners: 3 sets of 10–12 reps with light to moderate weight (enough that the last 2 reps feel challenging).
- Intermediate lifters: 3–4 sets of 8–10 reps with moderate to heavier weight.
- Advanced lifters: 4–5 sets of 6–8 reps with heavy weight, maintaining proper form.
Weight guidelines: Choose a weight that allows you to complete the set while keeping good form. For most people, starting with 10–20 pounds per dumbbell is a safe range, adjusting upward as strength improves.
Frequency: 2–3 times per week, leaving at least 48 hours between sessions to allow for muscle recovery.
Muscles Worked
- Primary muscle: Biceps brachii (short and long head)
- Secondary muscles:
- Brachialis (underneath the biceps)
- Brachioradialis (forearm)
- Deltoids (shoulders, stabilizing role)
- Forearm flexors
Why It Works
The dumbbell biceps curl isolates the biceps more directly than many compound pull movements. While pull-ups, rows, and lat pulldowns also engage the biceps, curls provide focused tension and help build muscle definition in the arms.
